Sports Nutrition

Sports Nutrition
by Melinda Banks

Whether you're a "weekend warrior" or a professional athlete, nothing affects your ability to perform more than good nutrition.

Properly fueling your body helps you establish desirable body weight, stay in great shape, and maintain those all-important nerve-muscle reflexes.

And if good nutrition isn't part of your training program, physical conditioning and expert coaching won't make much difference to your game.

There isn't one particular diet that's right for every sports enthusiast, of course. A lot depends on the age of the player and on the sport that's played.

In general, however, a simple balanced diet allows your body's nutrients to work together like members on a team -- each nutrient performs a specific function.

Carbohydrates, for example, are an important source of energy for sports that require repeated bursts of power -- such as basketball, soccer, hockey, football, and tennis -- and for long-distance events, such as long-distance running, swimming, and cross-country skiing.

But although filling up on foods that contain mostly carbohydrates is great for maintaining energy, your body still has a need for proteins, minerals, and vitamins.

And lack of just one nutrient is a disadvantage to your body and therefore, your sports performance.

Ideally, these nutrients should come from the food you eat every day, but if you aren't eating balanced meals (or even if you are), taking a nutritional supplement that will give you balanced nutrients is a wise choice.

Your sports diet has a dual purpose: It keeps you healthy and it prevents fatigue so you maintain a high energy level during exercise.

Learn how to properly fuel yourself for top performance.

For example, cutting back on refined sugar products will ensure there isn't an abrupt rise in blood sugar -- and subsequent drop once exercise begins.

Good sources of carbohydrates that don't affect blood sugar levels include whole wheat bread; whole wheat pasta with tomato sauce; vegetables and fruits; and low-sugar, high-fiber breakfast cereals.

Not hungry? Eat anyway. Just because you don't feel hungry doesn't necessarily mean your body has all the nutrients it needs.

And don't forget that staying properly hydrated is also part of your sports nutrition plan.

You lose between one and three quarts of water per hour during exercise, which not only decreases your endurance but puts you at risk of dehydration.

Drink 8-10 ounces of water every 15 minutes during a prolonged sports activity.

Don't wait until you feel thirsty -- dehydration can occur before you ever sense thirst.

Heavy sweating also results in the loss of electrolytes, such as sodium and potassium, which are critical for all bodily functions.

Cold soda water will reestablish the proper balance of water and electrolytes in your bloodstream, as will sports drinks.

Remember that good nutrition and fluid replacement have a major impact on athletic performance.

Use a sound nutritional program to complement your sports activity, and give yourself that competitive edge.